Beyond talk therapy: how DBT, IFS and somatic tools support healing

Integrative therapy is not a mix of techniques chosen at random. It means starting with you: what you are struggling with, what has or has not helped before, and what you want to be different. From there, we draw on the approaches most likely to help, and we adjust as we learn what works for you.

Often that means two kinds of work happening side by side. Practical tools for the symptoms that are making daily life hard right now, such as anxiety, stress or poor sleep, and gentler, deeper exploration of the patterns underneath them, so change can last.

DBT was developed to help people who feel emotions intensely and quickly. It teaches concrete, learnable skills in four areas: mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.

The heart of DBT is a balance between acceptance and change. You can accept that what you are feeling makes sense, and still learn new ways to respond to it. Many people find DBT skills especially helpful in the moments when reasoning goes offline: a panic spike, a wave of anger, or the urge to shut down or withdraw.

Most of us know the experience of being of two minds. Part of you wants to rest, while another part insists you keep pushing. Part of you wants connection, while another part keeps people at a distance. Internal Family Systems, often called parts work, treats these inner voices as parts of you, each trying in its own way to help.

Instead of fighting the inner critic, the perfectionist or the part that avoids, IFS invites curiosity. What is this part protecting you from? What is it afraid would happen if it stopped? As those protective parts feel understood, they often soften, and there is more room for calm, confidence and self-compassion. The question shifts from 'What is wrong with me?' to 'What is this part of me trying to keep safe?'

Cognitive Behaviour Therapy (CBT) helps you notice the thoughts and beliefs that keep difficult feelings going, and test whether they are as true as they feel. It is practical and structured, and it is well researched for anxiety, low mood and sleep difficulties.

Acceptance and Commitment Therapy (ACT) takes a slightly different angle. Rather than arguing with every anxious thought, ACT helps you hold thoughts more lightly, make room for uncomfortable feelings, and keep taking steps toward the things you value. Many people find the combination useful: CBT to loosen unhelpful thinking, and ACT for the thoughts and feelings that do not budge on command.

When your body is in a stress response, the thinking parts of the brain have less to work with. Somatic approaches start with the body: noticing sensations, slowing the breath, finding steadiness through movement or grounding, and gently building your capacity to stay present with difficult experiences.

These tools are often especially useful for trauma, chronic stress, insomnia and the kind of exhaustion where you feel tired and on edge at the same time. They are also portable. Once you have found a few that work for you, you can use them anywhere.

Alongside these core approaches, I also draw on mindfulness and compassion practices, creative exercises such as art therapy, and personality exploration tools like the Enneagram when they are helpful. Some things are easier to express through an image than through words, and understanding your personality patterns can bring clarity and self-acceptance.

Reaching out for support can feel vulnerable. My hope is that our work together feels steady, respectful and empowering. We go at a pace that feels manageable, you stay in charge of what we focus on, and we adjust the approach as we learn what helps you most.

Much of my professional experience has been supporting women who have experienced intimate partner violence, and I have worked with people across the lifespan, from teens to seniors. I work with individuals on anxiety and stress, insomnia and sleep challenges, trauma, grief and loss, relationship challenges, life transitions, chronic illness, self-image and emotional regulation.

Sessions are available in person at our Victoria office or securely online anywhere in British Columbia. I am currently accepting new clients.